4 Easy Steps For More Muscle And Less Fat

Common questions

What is the best and most efficient method of building muscle?

To be very brief, building muscle consists of lifting weights, and eating lot. Be advised that when you first start to exercise, you will most likely experience increased appetite. You will need to increase the amount of food you intake by decent amount, since your new exercise habits will cause your daily calorie expenditure (DCE) to increase. Thus, you need to increase your caloric intake to balance the increased output. Furthermore, you need eat even more than you need to balance it, since you need positive balance to build muscle.

I’ve been training at the gym for about year now. At first I noticed I was hungrier than usual, but I did not get fatter: I just built muscle. However, after few months into my training, things evened up and now I’m not building muscle anymore. What’s
wrong?

This situation might be related to the training program itself. If you’ve been doing the same work-out for year, you might want to change the
exercise/set/repetition scheme, according to the principle of variation, which states that your body adapts to weightlifting stress after about 1-2 months. Nonetheless, if your body weight remained stable for the past few months, one thing is certain: you are in neutral caloric balance. So bump your food intake up little you might just start to build muscle again. If you don’t (ie. you’re gaining fat), chances are the problem is the way you train.

I don’t seem to gain any muscle mass even though I’m training very hard. The trainers, at the gym, say that I’m “hardgainer”. Could that be?

Yes, it’s possibility. If you are very lean and don’t gain or lose weight easily, you have body type that some may consider “hard gainer”. This type usually means high metabolism, so you’ll want to eat some more to offset that metabolism. I suggest you increase your food consumption and keep exercising.

I want to burn fat, but there are so many ways. What do you suggest?

To be very brief, you need to exercise and reduce your food consumption somewhat. Exercise is going to increase your calorie usage, leading to negative caloric balance, and you can further lower that balance by decreasing your calorie consumption. However, take caution when burning fat. A good rate of weight loss is about 1 to 2 pounds or 1 % of your body weight per week. If you’re losing more, then might be losing some muscle mass too, and not just fat. Remember, keeping muscle mass is important because in the long run, more muscle means higher resting metabolic rate, and higher calorie expenditure.

Related posts:

1. Lose Fat And Gain Muscle!
2. The Importance Of Muscle Building Goals
3. 3 Steps To Winning The Battle Of The Bulge